Eating right is essential for staying fit, healthy, and energetic. Experts often recommend having a hearty breakfast and lunch, with a lighter dinner for overall wellness. Recently, fitness coach Raj Ganpath shared four easy tips to make traditional Indian lunches healthier in an Instagram video. These changes can help you feel full longer, maintain steady energy, regulate blood sugar, and support weight loss by making it easier to reduce calories.
Raj’s first tip is to halve the starch portion in your meal. Whether you eat rice, idli, dosa, naan, or roti, simply reduce the amount by half. For example, if you usually eat four chapatis, eat two instead; if you have two cups of rice, reduce it to one. Research shows that starchy foods affect metabolism and digestion, and consuming too much may increase the risk of type 2 diabetes and obesity over time.
Next, Raj advises cutting out fried foods. If removing them completely is difficult, try to minimize fried, oily, creamy, or rich dishes as much as possible. This can improve overall health and reduce excess calorie intake.
The third tip is to double your vegetable intake. Whether it’s poriyal, avial, sabzi, steamed vegetables, or salad, increasing the quantity provides more fiber, which supports heart health and reduces the risk of certain cancers. Studies also show that dietary fiber improves colon health and lowers mortality risks.
Finally, Raj emphasizes adding protein to your meal. If your lunch lacks protein, add sources like paneer, soya, or protein supplements. If your meal already has protein, increase the amount to around 20-40 grams per meal. Protein helps keep you full and supports muscle health.
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